New Year’s resolutions often promise a “brand new you,” but real, lasting change rarely happens overnight. In this episode, Audrey and Eden explore a more compassionate, evidence-based approach to goal setting, especially when it comes to eating more plant-based foods.

From cozy hodgepodge dinners and mac-and-cheese-with-peas to the psychology of habit formation, they break down why progress beats perfection, how to set realistic goals that actually stick, and why your environment matters more than willpower. Whether you’re considering Veganuary, plant-based before six, or simply adding more fiber and plant protein to your meals, this conversation offers practical strategies you can use any time of year.

• Why New Year’s resolutions often fail—and what works better instead

• The difference between willpower and habit formation

• Why January 1st is not the only (or best) time to start making changes

• The value of choosing a yearly theme versus a rigid resolution

• How to set SMART goals for plant-based eating and lifestyle changes

• Why starting small and familiar leads to more sustainable success

• The role of food environment in shaping daily choices

• How to navigate plant-based goals when family or friends eat differently

• Progress over perfection, including the power of the 80/20 mindset

• Building community and support to make change easier and more enjoyable

• Start where you are. Take an honest inventory of current habits before setting goals.

• Be specific and measurable. “More plant-based” is vague; “bean-based dinners twice a week” is actionable.

• Focus on habits, not short challenges. Research shows it takes about 66 days for new behaviors to become habits.

• Design your environment for success. Stock your kitchen with foods that support your goals and limit those that don’t.

• Track progress in a way that motivates you. Paper, apps, photos, or weekly check-ins all work.

• Give yourself grace. One off day never erases weeks of progress.

• Eat plant-based dinners 3 nights per week

• Try 2 new plant-protein recipes this month

• Swap beans for meat in one familiar meal each week

• Reach 25 grams of fiber on 3 days per week

• Prep plant-based breakfasts ahead of time for busy mornings

• SMART goals framework (Specific, Measurable, Attainable, Relevant, Time-limited)

• Download SMART goals resources

• Veganuary and plant-based-before-six style approaches

• Social media and online communities for plant-based recipes and support

Lasting change is not about being perfect—it’s about building habits that fit your life. Whether you start January 1st, March 11th, or any random Tuesday, small, intentional steps can lead to meaningful progress over time.

When it comes to protein, grams aren’t the whole story. Let’s explore the concept of the protein package and why the foods that deliver protein matter just as much as the protein itself.

From hot pot dinners and homemade fried rice to gut health, fiber, inflammation, and environmental impact, this episode explores how plant-based protein sources offer far more than amino acids alone. It breaks down common myths about “complete proteins,” explains why fiber is foundational to health, and discusses the role of the gut microbiome in everything from metabolism to heart health.

Whether you are fully plant-based, plant-forward, or simply curious about improving your health, this conversation offers practical guidance for choosing protein sources that support your body long term.

• What we mean by the “protein package”

• Why protein is never eaten in isolation

• How fiber, fats, vitamins, and phytochemicals shape health outcomes

• Plant-based vs. animal-based protein and cardiovascular health

• Gut microbiome benefits of fiber-rich foods

• Common myths about amino acids and “complete proteins”

• Why you do not need all amino acids in one meal

• Environmental considerations of protein choices

• How to transition to eating more fiber without GI distress

• Protein density, satiety, and why volume matters

• B12 and omega-3 considerations for plant-based eaters

• Protein quality matters more than protein quantity alone

• Plant protein packages deliver fiber, phytochemicals, and minimal saturated fat

• Fiber supports gut health, inflammation control, and long-term metabolic health

• Animal protein may be more protein-dense per bite but comes with trade-offs

• Most people can meet protein needs with plants by eating enough variety and volume

• Transitioning to higher fiber intake should be done gradually

• Knowing your B12 and omega-3 sources is essential on a plant-based diet

You do not have to be perfect to benefit. Prioritizing plant proteins most of the time can meaningfully improve health, support the gut microbiome, and reduce chronic disease risk.

In this Thanksgiving-themed episode, Tracy and Eden welcome Nicole Brecht, founder of The Good Life Refuge in northern Colorado — a haven for more than 70 rescued farm animals and a community built on empathy, healing, and second chances.

Nicole shares how her lifelong love for animals evolved into creating a full-scale sanctuary and a movement of compassion that transforms both animals and people.

Over plant-based holiday favorites — from seitan roasts to coconut-curry casseroles — the trio explores what it really means to live your values, how personal connection inspires dietary change, and why education may be the most powerful form of rescue.

• Nicole’s vegan awakening: how caring for one sick chicken led her to go vegan overnight.

• Inside The Good Life Refuge: home to 11 species — including cows, pigs, goats, alpacas, horses, and birds — supported by nearly 60 volunteers.

• Meet Conrad & Sarah, the turkeys: their quirks, intelligence, and a bittersweet reminder of how Thanksgiving can be reimagined with compassion.

• The power of gentle advocacy: Nicole’s inclusive philosophy welcomes everyone, no matter where they are on their plant-based journey.

• Education > Rescue: why one person shifting their diet can save ~400 animals per year.

• How to help: from donations to volunteering, board service, or simply spreading the word to keep the sanctuary sustainable.

• Website: https://goodliferefuge.org

• Instagram: https://goodliferefuge.org

• Learn more about Nicole Brecht: https://www.linkedin.com/in/nicole-brecht-a163535/

• Eden’s family-favorite homemade seitan roll with leek-mushroom gravy

• Tracy’s classic plant-based stuffing

• Nicole’s potato–lentil–coconut curry casserole

• How Not to Die by Dr. Michael Greger — evidence-based nutrition guidance

• The Joyful Vegan by Colleen Patrick-Goudreau — navigating the emotional and social aspects of living compassionately

In this episode, Tracy and Eden dig into one of the most common questions they get from patients: “Am I getting enough protein?”

They bust myths, explain evidence-based recommendations, and share practical ways to hit your protein goals–without obsessing over every gram. From understanding how needs differ for athletes, older adults, and people recovering from illness, to exploring why plant proteins measure up just as well, this episode is full of science-backed takeaways and real-world tips.

Whether you’re a weekend runner, a strength-training enthusiast, or just trying to eat more plants, this episode helps you find your protein sweet spot.

• Protein 101: The recommended daily range – 0.8–1.5 g/kg of body weight for most adults, up to 2 g/kg for specific needs like healing or strength training.

• Myth Busting: Yes, you can get all 20 essential amino acids from plants–no animal protein required.

• Who Needs More: Athletes, older adults, and people healing from injury or surgery often benefit from higher protein intake.

• Everyday Wins: A cup of black beans (15 g), half a block of tofu (20 g), oats, and even greens like spinach or broccoli all contribute to your total.

• Tools & Tips: Adding plant-based protein powders to smoothies or overnight oats can help close the gap if needed.

• Protein needs vary by activity: Endurance athletes often need more carbs, while strength trainers and older adults benefit from higher protein.

• American College of Lifestyle Medicine

• P2P’s Plant-Based Recipe Generator (available on the podcast website)

• SWAP-MEAT Study – Comparing Plant-Based Meat Alternatives to Their Animal Counterparts

• The Impact of Plant-Based Dietary Patterns on Cancer-Related Outcomes: A Rapid Review and Meta-Analysis – NIH

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In this bonus episode, Tracy and Eden dive into a groundbreaking new study from the American Journal of Clinical Nutrition on diet and cancer risk. Drawing from research, they explore how dietary patterns, particularly plant-forward choices, affect the incidence of common and less common cancers.

Together, they unpack the data, highlight strengths of the study, and share their own reflections on what this means for cancer prevention and everyday choices. From the gut microbiome to dairy and hormone-driven cancers, they emphasize one consistent theme: eating more plants is a safe, simple, and powerful step toward lowering cancer risk.

The conversation also shifts from data to daily life, including how to start swapping plant-based meals into your routine, navigating limited restaurant options, and even using tools like our Plant-Powered Recipe Generator to experiment with new recipes.

And before you keep reading, subscribe to our all-new SUBSTACK! You will get extra tidbits of plant-based goodness, recipes, resources, and exclusive insights delivered straight to your inbox every week. You also cannot miss our all-new Recipe Reviser, the fastest way to turn your favorite dishes into plant-based perfection. One click, countless delicious possibilities!

• Strengths of the study and how lifestyle factors were controlled

• How diet patterns were categorized (vegetarian, vegan, pescatarian, semi-vegetarian)

• Significant reductions in cancer risk among vegans and vegetarians

• Dairy’s association with breast and prostate cancer

• The role of the gut microbiome, fiber, and prebiotics in cancer prevention

• Practical tips for transitioning toward a more plant-forward diet

• Societal shifts: moving celebrations away from meat and dairy-heavy norms

• Study DOI

• Holy Guacamole (Vancouver)

• Vegan Cupcakes Take Over the World (cookbook)

• Blue Zones

• Physician’s Committee for Responsible Medicine

• Plant Powered Physicians Podcast Website (recipe generator)

• Submit your questions here

• Instagram: @doctorplantpodcast

• Try a Meatless Monday or swap in one new plant-based recipe each week

• Use ChatGPT (or your favorite tool) to generate quick 30-minute recipes with new veggies

In this episode, Tracy and Eden zoom out to explore the bigger picture of lifestyle medicine: what it is, how it works, and why it is a game changer in preventing and even reversing chronic disease.

From defining the six pillars (nutrition, movement, sleep, social connection, stress resiliency, and avoiding harmful substances) to unpacking epigenetics and the role of community, the conversation shows how small, evidence-based changes add up to powerful results. Along the way, Tracy and Eden share personal stories, practical examples, and a vision for how society can make the healthy choice the easy choice.

👉 And before you keep reading, subscribe to our all-new Substack. You will get extra tidbits of plant-based goodness, recipes, resources, and exclusive insights delivered straight to your inbox every week.

• The six pillars of lifestyle medicine and how they prevent, treat, and even reverse chronic disease

• What lifestyle medicine is (and what it is not), and why evidence matters more than wellness fads

• Epigenetics explained: how lifestyle can “turn on” or “turn off” disease-promoting genes

• The role of lifestyle medicine in cancer, dementia, obesity, diabetes, and cardiovascular disease

• Why “progress, not perfection” is the real path to sustainable health change

• The power of social connection and community in preventing disease and promoting longevity

• How systemic changes, such as plant-based defaults in schools and stadiums, can shift culture toward health

• American College of Lifestyle Medicine

• Balanced High Fiber Meal Guide

• The Blue Zones Solution by Dan Buettner

• “Foundations of Lifestyle Medicine and its Evolution” (ScienceDirect)

• Submit them here or reach out via Instagram

In this episode, Tracy and Eden tackle one of the latest nutrition hot topics: seed oils. Are they truly harmful, or just the newest victim of diet culture’s cycle of ingredient “villains”? From omega-3 to omega-6 ratios, extraction methods, and the hype around alternatives like beef tallow, the conversation dives into what the science actually says and how to keep perspective in the kitchen. Along the way, Tracy and Eden share practical cooking tips, balanced swaps, and a reminder that context matters far more than a single ingredient.

And before you keep reading, subscribe to our all-new Substack! You will get extra tidbits of plant-based goodness, recipes, resources, and exclusive insights delivered straight to your inbox every week.

• The difference between saturated, monounsaturated, and polyunsaturated fats and where seed oils fit in

• What research says about replacing animal fats with plant oils and its impact on mortality

• Omega-3 vs. omega-6 fatty acids and why the “ideal ratio” is more complicated than it seems

• The truth about seed oil processing, from cold-pressing to chemical extraction

• Why swapping seed oils for animal fats like beef tallow or lard is not a health upgrade

• Cooking tips for when to use olive oil, avocado oil, or seed oils and how to minimize overall oil use

• The bigger picture and how processed foods muddy the seed oil debate

• Fats and Cholesterol (Harvard T.H. Chan School of Public Health)

• Dietary Fat: Know Which to Choose (Mayo Clinic)

• Healthy Plant-Based Baking Swaps (Forks Over Knives)

• Yes, Avocado Oil is Good for You (Cleveland Clinic)

💬 Have questions about the DGAs or curious what a plant-forward plate looks like? Submit them here or reach out via our Instagram.

In today’s episode, Tracy is back just in time to dig into one of the hottest topics in nutrition: anti-inflammatory diets. She and Eden break down how chronic inflammation underlies everything from joint pain to heart disease, and how plant-based eating can help reverse the tide. From tofu bagels to seitan duck pancakes, this episode is as delicious as it is insightful.

Key highlights:

- What is an anti-inflammatory diet and why is it important?

- How your microbiome and fiber intake shape your health outcomes - The role of omega-3s, whole grains, and plant proteins in reducing inflammation

- Why even small dietary shifts (like swapping 3% of calories from animal to plant protein) can have a huge impact

- How anti-inflammatory diets influence arthritis, aging, gut health, energy, and more

Resources

Resources:

• Balanced.org

• Mediterranean diet for heart health (Mayo Clinic)

• Picking healthy proteins (American Heart Association)

• Therapeutic effects of turmeric or curcumin extract on pain and function for individuals with knee osteoarthritis: a systematic review (NIH)

• The intestinal microbiota fuelling metabolic inflammation (Nature)

• Dietary fiber intake and all-cause and cause-specific mortality: An updated systematic review and meta-analysis of prospective cohort studies (NIH)

More to Explore:

• Foods that fight inflammation (Dr. Frank Hu, Harvard Health Publishing)

• Submit them here or reach out via our Instagram.